Core Movement Integration

COR E M

CO R E
MOV E M E
OV E M

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TIO
TIO

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EN

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IN TEG
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Introducing Six Pathways

to Lifelong Fitness and Wellness

Kimi Hasegawa, MS, LPT

!

Welcome to Core Movement Integration!

This booklet introduces a mindful, integrative and comprehensive movement
education and exercise system. Included are instructions in Core Movement
Integration’s six Movement Pathways, as well as short essays and movement lessons
that explain their underlying concepts.
We hope that you enjoy this new way of moving and that it brings improved fitness
and better health.
Copyright © 2015 Kimi Hasegawa
All rights reserved.
Printed in the United States of America

The drawings of the femur and pelvis on pages 14, 15 and 26 from The Body Moveable, Volume 3:
The Lower Limb are used by kind permission of David Gorman. Published by LearningMethods
Publications, Toronto, Canada. www.bodymoveable.com

No part of this book may be reproduced in any form or by any electronic or mechanical means,
including information storage and retrieval systems, without permission in writing from the author,
except by a reviewer who many quote brief passages in a review. For information or to order
additional copies of this book, please contact the author.
Kimi Hasegawa
PO Box 325
Marlboro, VT 05344
kimi@coreintegrationvt.com
 Acknowledgements

The teaching of Josef DellaGrotte, founder of Core Movement Integration, inspires this instruction
booklet. Josef’s creativity and ability to synthesize ideas from many sources have led to an
extraordinarily comprehensive and profound understanding of human movement and exercise. In
addition, his acceptance of student input has given his trainees a stake in the development of this
new movement system. The study of Core Movement Integration has profoundly changed the way I
understand movement function and dysfunction, and the way I practice physical therapy. Thank
you, Josef.

My fellow CMI practitioners and my clients have refined my understanding of Core Movement
Integration and helped me develop methods of communicating that understanding. Without
diminishing the importance of those not named, I would like especially to thank Marcia Guidice,
Deborah Hledik, Arthur Madore, Jean Sarno, Ann Strand, Lydia Mayer, Jake Dixon, Christy
Johnson, Lisa Rose-Andrews, William Schmidt and Malcolm Wright.

Thanks to my colleagues Jamey Smythe, Karen Wright and Pam Turci for posing for photos and to
Deborah Hledik for taking them.

Special thanks to David Gorman, creator of The Body Moveable, for sharing drawings from his great
work on the human musculoskeletal system; and to Lynn Zimmerman for her fine illustrations.

My husband Steven John has assisted me in innumerable ways including taking photos, editing,
accompanying me on many trips to Boston, and tolerating my preoccupation with Core Movement
Integration, all with his customary good humor. My gratitude is deep and abiding.

Kimi Hasegawa
April, 2015
 Contents

What is Core Movement Integration? 1

Dr. Josef DellaGrotte 2
Four Fundamental Concepts of Core Movement Integration 3
Additional Important Concepts of Core Movement Integration 4
Mapping the Body-Mind System Using Pathways 5
Tracking Movement 6
Practice Tips 7
The How, What, When and Where of Practicing 8
Understanding the Instructions 9

Introducing the Six Pathways (Standing)

Paths 1 - 3 10
Paths 4 - 6 11

Supine - Lying on Your Back

Sensing the Breath 12
Body Scans 13
The Greater Trochanter - What and Why 14
How the Greater Trochanter Moves – Part I 16
Sensing Connected Movement 18
Applying Greater Trochanteric Movement to the Pathways 20
Supine Front and Back Lengthening Paths
Supine Back Lengthening Path (Path 2) 22
Supine Front Lengthening Path (Path 1) 22
Supine Turning Paths
Supine Turning Away from the Weighted Leg Path (Path 4) 24
Supine Turning Toward the Weighted Leg Path (Path 3) 25
How the Greater Trochanter Moves – Part II 26
Supine Side Lengthening Paths
Moving the Pelvis Side-to-Side 27
Supine Same Side Lengthening Path (Path 6) 28
Supine Opposite Side Lengthening Path (Path 5) 28

The Scoop-up 29
Lying on Your Side
Side Lying Turning Toward the Weighted Leg Path (Path 3) 30
Side Lying Turning Away from the Weighted Leg Path (Path 4) 31
Side Lying Side Lengthening Paths
Side Lying Same Side Lengthening Path (Path 6) 32
Side Lying Opposite Side Lengthening Path (Path 5) 32

Sitting
Sitting Front Lengthening Path (Path 1) 33
Sitting Back Lengthening Path (Path 2) 33
Sitting Turning Toward the Weighted Leg Path (Path 3) 34
Sitting Turning Away from the Weighted Leg Path (Path 4) 34
Variations for Turning Paths in Sitting 35
Sitting Opposite Side Lengthening Path (Path 5) 36
Sitting Same Side Lengthening Path (Path 6) 36

Active Sitting 37
Using Exercise Bands 38
Additional Resources 41
What is CORE MOVEMENT INTEGRATION?

Core Movement Integration (CMI) is a comprehensive, mindful system of movement education.

Like traditional systems such as yoga and t’ai chi, CMI uses movement to improve health and
explore the connection between body and mind. In developing CMI, Dr. Joseph DellaGrotte has
combined his background in yoga, t’ai chi, chi kung, Rolfing Structural Integration and the
Feldenkrais Method® to create a new integrative paradigm, Core Movement Integration.

The principles of CMI can be understood by exploring its name:

• CORE – By learning how movement and energy flow through your center of gravity, you
can balance your body and remain upright with little effort. Dynamic core stabilization is
the first principle of CMI.
• MOVEMENT – Each of six CMI Movement Pathways maps a sequential, biomechanically
sound “route” of movement from foot to head. Using the Pathways encourages the body to
lengthen and allows movement stresses to be distributed over larger portions of the body.
You can use these six Pathways for all activities: daily tasks, sitting, walking, aerobic and
strengthening exercises, and sports. The Movement Pathways form the second principle of
CMI.
• INTEGRATION – When the brain and body connect movement by passing it from one
body part to its neighbor, stress and effort are reduced. Integrated, connected movement is
the third principle of CMI.

CMI is taught in seminars, classes and individual sessions during which the practitioner leads
“movement lesson” exercises of slow, sequential movements that increase body awareness and
coordination, induce lengthening and reduce stiffness. The lessons may teach one of the six
Movement Pathways, elucidate a specific point or explore different ways of moving. The
practitioner also gives gentle “hands-on” guidance to suggest alternative movements, increase
lengthening and bypass or remove restrictions. When touching clients, practitioners use the Core
Movement Integration Movement Pathways themselves, creating “somatic empathy,” a body-to-
body communication.

1
Dr. Josef DellaGrotte

Dr. Josef DellaGrotte, PhD, LMT, CFP-Physio, is one of the world’s

foremost experts on improving neuromyofascial movement related
disorders.

His training includes physical therapy, massage therapy, Rolf

Structural Integration, yoga and t’ai chi/chi kung. From 1973-1981,
DellaGrotte trained with scientist Dr. Moshe Feldenkrais, becoming
one of the first certified Feldenkrais® practitioners and trainers in the
USA. He is also certified by the National Certification Board for
Therapeutic Massage and Bodywork (NCBTMB) as both a massage
therapist and a teacher of massage therapy and Core Movement
Integration.

Dr. DellaGrotte is well known for his exceptional manual skills and his ability to “read the body.” In
his work with thousands of clients and hundreds of practitioners, he has helped clients reduce
structural and mobility limitations, improve core “pathway” strengthening and restore healthy
movement patterns.

Core Movement Integration, the synthesis of Dr. DellaGrotte’s four decades of work, incorporates
the best techniques and concepts – from Feldenkrais to recent somatic science – into an integrative
movement system. CMI enables better functional movement integration, a stronger core, easier
movement and greater overall health.

In addition to his current practice in Newton and Barre, Massachusetts, Dr. DellaGrotte conducts
CMI seminars in the Boston area and in Bologna, Italy. He is the author of Instructions from Within:
Core Integration – Six Pathways to Lifelong Fitness and Wellness. Utilizing his own movement
learning Dr. DellaGrotte has for years engaged in competitive race walking, often winning medals.
In 2014 his love of challenging trekking adventures led him to Spain to complete 400 kilometers of
the pilgrimage of El Camino de Santiago de Compostela.

2
Four Fundamental Concepts of Core Movement Integration
by Josef DellaGrotte and Kimi Hasegawa

Lengthening
The compressive force of gravity, habitual posture and suboptimal movement patterns shorten body
tissues - muscles, fascia and connective tissue, joints, and even bones. Core Movement Integration
teaches us to move in integrated and biomechanically advantageous ways that produce lengthening
along each CMI Pathway.

Connection
We intuitively sense that the body is connected — the old song tells us “toe bone connected to the
foot bone, foot bone connected to the heel bone…” all the way up to the head and neck. CMI
Pathways and movement lessons develop our cognitive and physical awareness of how a body part is
connected to other body parts both near and distant. When combined with lengthening these
connections remove or bypass habitual and physical blocks to movement.

Flow
Developing a sense of physical connection and mental understanding allows movement to flow from
one body part to a neighboring one along the six CMI Pathways. We can imagine movement flow as
a wave that rolls through the body just as ocean waves roll up on a beach and return to the sea.
Flowing whole body movements are sequentially linked and synergistic. They spread the work of
movement over a larger area, reducing strain and effort in any one body part to allow pleasurable
movement.

Uplift
Uplift paradoxically begins with connection to the ground. Pressing down on the ground creates an
equal and upward “ground reaction force.” Using lengthening, connection and flow we capture this
ground reaction force and channel it along the CMI Pathways to move and hold ourselves upright
with ease against gravity.

3
Additional Important Concepts of Core Movement Integration
by Josef DellaGrotte and Kimi Hasegawa

Stretching, the elongation of a shortened muscle, produces an almost painful sensation that also feels
good. Well-performed stretching elongates a specific muscle-tendon-fascia unit, such as the
hamstrings. Stretching can increase blood flow, range of motion and tissue flexibility. But a too
rapid or too intense stretch activates the muscle-brain connection to cause a protective contraction
that actually shortens the stretching muscle.
Stretching lacks the integrative benefits of CMI lengthening. Although you may feel stretching
when you perform the CMI pathways and movement lessons, stretching is not necessary to achieve
lengthening.

Strengthening results from any movement involving resistance. The resistance may be provided by
gravity, weights, exercise bands or other strengthening aids. Core strengthening, systemic and
synergistic, takes place along the six Movement Pathways using the body’s innate levers. CMI
movement lessons can be performed with slow, small movements that train small, deep muscles that
position joints or with larger movements that train large muscles that produce movement.

Resonance occurs when muscles and fascia alternate lengthening and contracting in a smooth,
coordinated pattern. It occurs most easily along the six Movement Pathways. Resonant motion feels
good: it is fluid, efficient and painfree.

Relaxation enhances movement flow by removing blocks caused by excessive effort. But the inverse
is also true — when the body moves with flowing resonant motion accompanied by easy breathing,
relaxation is enhanced. Relaxed movement is both healthy and stress relieving, essential for
longevity and injury-free movement for daily activities, exercise or performance.

Imagination allows us to conceive of new ways of performing familiar, habitual motions. When
combined with visualization, imagination begins training the mind and body even when we are not
yet capable of bringing new movements into physical reality.

Practice melds our physical bodies with the inspiration of our mental images. Repetition builds and
strengthens neural pathways, and enables us to retain and apply new habits of movement. With
mindful practice we use thought to enhance our physical capabilities.

Intention includes our ability to choose and execute a movement to produce a sense of satisfaction
and well-being. Positive and self-enhancing, movement with intention leads to psychophysical
integration.

Thanks to Arthur Madore, Marcia Guidice, Steven John and Lydia Mayer for their contributions to these definitions.

4
Mapping The Body-Mind System Using Pathways
By Josef DellaGrotte and Kimi Hasegawa

All organisms, large and small, use paths to move about the world but we humans can also record
paths to create a map. The clearer the mapped paths, the easier it is to find the way from point A to
point B, C, or D. Indeed we make many kinds of maps — road maps, maps of organizational
structure, timelines, flowcharts, and more — and use them for everything from planning travel in
outer space to embroidering a tea towel. Not only can we follow a map, but we can modify and
improve it, and add detail without losing a sense of the overall route.

The human brain and central nervous system use motor programs to organize movement. These
programs, like good software, permit all parts of the body and mind to communicate with each other.
The motor programs work in a feedforward mode to cause movement and a feedback mode to
respond to the consequences of movement and to the environment. Every learned movement
involves a motor program, a chain of programmed connections.

Injury, weakness or habitual misuse can alter healthy motor programs. In the musculoskeletal
system these alterations lead to pain, spasm, strain, overwork and shut down. If these changes
become habitual, the “way” is lost. The longer the compensation, the more difficult it is to return to
healthy normal functioning.

Much bodywork treats only the body part that is complaining and considers neither the source of the
complaint nor the part’s role in the whole body. Core Movement Integration provides a simple,
useful body map of six Movement Pathways that help us to learn to bypass our habitual
compensations.

5
Tracking Movement
Our sixth sense, proprioception, is the internal awareness of our body’s position.

Proprioception can be enhanced by both sight and touch. Placing your hands lightly on specific
bony landmarks increases awareness of your body position and how you are moving. Lighter touch
allows you to feel deeper structures.

This skeleton shows frequently used bony landmarks.

collar bone

breastbone

lower ribs

front pelvic bone

greater trochanter
tailbone

pubic bone

6
Practice Tips

Move slowly and smoothly.

• Feel the sequence of movement that connects one body part to another.
• Return to your original position slowly and smoothly.

It doesn't matter how far you move.

• You can benefit as much from small movements as from large movements.
• Stay in your pain free range of motion.
• A feeling of stretch is not needed to benefit from the movement lesson.
• You need not hold at the end range of motion to experience lengthening.

Use your hands to give additional feedback.

• Place them anywhere on your body to increase your awareness of that part.
• Very light pressure works best.

Rest between movement lessons and when you change from one side to the other.
• Use this rest period to listen to your body.
• Feel the changes that result from the movement lesson.

The movement lessons should not cause pain. If you have pain
• Make the movement slower and/or smaller.
• Do the movement on the other side.
• Hold the painful area with your hand as you do the movement.
• Use the same Path in a different position.
• If you are still having pain, practice by visualizing the movement. When your
visualization is clear, try again to physically perform the movement.

You know you are on the Path when you experience easy, smooth motion.

7
The How, What, When and Where of Practicing

How often?
It takes time and practice to make new movement habits your own. Plan to practice at least 15
minutes every day.
Mindful attention is more important for effective practice than length of time or number of
repetitions.

How many repetitions?

Market research has shown that three repetitions are needed before a consumer remembers
information. We recommend at least three repetitions of each movement lesson.
More repetitions may be helpful, but a movement may become less clear with more repetition. If
this happens, stop, try another movement lesson and plan to return to the obscure one later.
Guidelines for repetitions for strengthening exercises are on page 40.

What to practice?
Practice what is enjoyable – you’ll be more likely to practice if you enjoy it.
Practice what is easy and smooth first, then try more challenging movement lessons. If one side is
easier than the other, start with the easy side.
Practice one movement lesson from each Pathway each day, not necessarily in the same position.
By applying the Pathways to your daily activities you can practice while you’re accomplishing other
things. Use the Pathways while washing dishes, vacuuming, using the computer, gardening… the
possibilities are endless.

When to practice?
Practicing in the morning, even before you get up if your bed is firm enough, helps to establish your
movement patterns for the day.
Practicing before you go to sleep helps to remove the day’s stresses from your body and may help
you sleep in a better position.
Practicing any time is beneficial!

Where to practice?
The lying down movement lessons can be done on any comfortable, firm surface.
The standing and sitting movement lessons can be done anywhere. Try mini-moves while standing
in line at the bank or grocery store, or sitting at a meeting.

8
Understanding the Instructions

Why Some Lines are In Italics

In the Core Movement Integration movement lessons there are initiating movements and resulting
movements.

To start a movement you consciously use your muscles to create a force in a specific direction that
moves a specific body part. This initiating force also causes movement in additional body parts
further up the Pathway. These resulting movements require muscles to respond, working without
effort. This is an important way that CMI enables you to move with ease.

In the instructions in this booklet, I have distinguished the initiating movements by italic print in
sentences that start with a verb such as “press,” “move,” “turn,” etc. I have used standard print type
for resulting movements and placed them in sentences that start with a body part such as “spine,”
“arm,” “pelvis,” etc.

Because this is an introduction to Core Movement Integration, most initiating movements involve
the feet, legs and pelvis. This promotes using ground reaction force and moving the body’s center of
gravity. It is possible to initiate movement elsewhere, with the head or the arms for example, but it
takes more practice and awareness to connect those movements to a Pathway and avoid habitual
poor movement patterns.

Core Movement Integration Directional Words

In these instructions direction of movement is always stated in reference to the body, not the
environment. I use these words to indicate direction of movement:
Up = toward your head Down = toward your feet
Forward = toward the front of your body Back = toward the back of your body
In = toward the mid-line of your body Out = away from the midline of your body
Left = toward your left side Right = toward your right side

For example: When you are lying on your back, moving your arm forward moves it toward the
ceiling; moving your arm up, moves it toward your head.

9
Introducing the Six Pathways in Standing
These standing movement lessons introduce the six Movement Pathways. Feel how shifting your
weight from both feet to one foot powers the movement. Notice how your spine moves.
You can perform these movements with your arms at your sides or with the optional hand positions
that enhance your perception of lengthening. Don't worry if you don't get all of the details at first.

Front Lengthening Path (Path 1)

Stand with feet shoulder width apart, one foot forward.
• Shift weight to front foot.
• Lengthen front of spine and front of torso.
• Spine gently bends back.
Repeat several times, then repeat with opposite foot forward.
Optional hand position: Place one hand on lower abdomen, the other on
breastbone. Feel lengthening between hands.

Back Lengthening Path (Path 2)

Stand with feet shoulder width apart with one foot forward.
• Shift weight to back foot.
• Lengthen back of spine and back of torso.
• Spine gently bends forward.
Repeat several times, then repeat with opposite foot forward.
Optional hand position: Place back of one hand on low back and
the other at base of neck. Feel lengthening between hands.

Turning Toward the Weighted Leg Path (Path 3)

Stand with feet even, shoulder width apart.
• Shift weight to R foot as you turn R.
• R arm moves back and L arm moves forward.
• Entire R side lengthens.
Repeat several times, then repeat on opposite side.
Optional hand position: Place R hand on front of R pelvis, L hand on front
of R shoulder to feel lengthening between hands.

10
Turning Away from the Weighted Leg Path (Path 4)
Stand with feet even, shoulder width apart.
• Shift weight to R foot as you turn L.
• L arm moves back and R arm moves forward.
• Feel diagonal lengthening from R foot to L shoulder.
Repeat several times, then repeat on opposite side.
Optional hand position: Place R hand on front of R pelvis and L hand on
front of L shoulder to feel diagonal lengthening between hands.

Opposite Side Lengthening Path (Path 5)

Stand with feet even, shoulder width apart.
• Shift weight to R foot.
• Spread and lengthen L side.
• R hand moves towards R knee.
Repeat several times, then repeat on opposite side.
Optional hand position: Place R hand on L side to feel ribs open,
lengthening L side.

Same Side Lengthening Path (Path 6)

Stand with feet even, shoulder width apart.
• Shift weight to R foot.
• Spread and lengthen R side.
• L hand moves towards L knee.
Repeat several times, then repeat on opposite side.
Optional hand position: Place L hand on R side to feel ribs open,
lengthening R side.

Try practicing the Pathways in pairs that move the spine in the same plane: Paths 1 & 2 bend the
Try practicing
spine back and theforward;
Pathways in pairs
Paths 3 & that move
4 rotate thethe spine
spine oninitsthe same
long plane:
axis; Paths 5 & 6 bend the spine
Paths
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As youthelearn
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in other 3 & 4 rotate
positions, you can theapply
spinethe details you learn
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its long axis;standing
to these Paths 5 movement
& 6 bend the spine to the side. As you learn the
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Pathways in other positions, you can apply the details you learn there to
these standing exercises.

11
Supine - Lying on Your Back

Lying on your back is a great position to start re-training your body. You are totally supported by
the floor so you don't need to use your muscles to hold yourself up against gravity. Contact with the
surface also increases sensory feedback about where your body is and how it is moving. Begin your
practice session with “Sensing the Breath” and “Body Scan.”

Sensing the Breath (3 Hand Positions)

Lie on back with legs straight or with knees bent, whichever is more comfortable.

• Breathe comfortably.
You don’t need to use any special technique, just become acquainted with your spontaneous
breathing patterns.

• Place both hands on lower abdomen below navel with finger tips pointing inward.
Keep hands soft and light to sense how your abdomen moves as you inhale and exhale.

• Cup hands around lowest ribs.

Keep hands soft and light to sense how your lower ribs move as you inhale and exhale.

• Place hands on upper chest with finger tips over breastbone.

Keep hands soft and light to sense how your upper ribs move as you inhale and exhale.

• In each position notice what other parts of your body move.

“Sensing the Breath” increases your awareness of the connection between your breathing and how
your body moves. You may find that as you do the CMI movement lessons your body will move
differently as you breathe. There is no single correct way to breathe – everything depends on
context.

12
Body Scans

In a body scan you are only observing your current condition. There is no right or wrong – you
need not “correct” anything. The body scan helps you know your body better. It can be as cursory
or as detailed as you wish.
To increase your sense of proprioception perform the body scan without touching your body with
your hands or looking at your body. To appreciate the changes that occur in your body perform a
body scan before and after you do a movement lesson.

Body Scan I
Lie on back with legs straight, arms at sides.
• Starting with your feet, notice how your body contacts the surface.
Do your feet turn in or out?
Do the backs of your knees touch the surface?
What part of your buttocks contact the surface?
Does your low back contact the surface? Your shoulder blades?
What part of your head contacts the surface?
Is your chin higher than your forehead or vice versa?
Do your hands face forward, back or towards your body?
Are your left and right sides in the same position?
• See what other details you notice about your body in this position.

Skeletal Body Scan

Lie on back with legs straight, arms at sides.
• Imagine your skeleton inside your body.
In your mind’s eye imagine the bones of your feet and your ankles.
Follow your leg bones through your ankles, lower legs, knees and thighs.
Imagine the greater trochanters at the top outside of your thigh bones and the ball and socket
hip joints where your thighs meet your pelvis.
Think of the bones that form the “bowl” of your pelvis: pubic bones in front, “wings” on the
sides extending around to the back, and the triangular sacrum between the “wings” in back.
Follow your spine up through your low back, middle back, upper back and neck. Imagine
that you can distinguish each vertebra and feel the forward and backward spinal curves.
Imagine the place where your spine meets your skull.
Send your attention around to your face. Is your jaw tense or relaxed?
Imagine your breastbone and the ribs that attach to it.
Think of your collar bones in front and your shoulder blades in back.
Imagine your center of gravity in the middle of your pelvic “bowl.”

13
The Greater Trochanter – What and Why

The greater trochanter is a large ovoid lump of bone near

the upper end of the femur, the long thigh bone between the
knee joint and the hip joint. The femur does not run straight
between those two joints, but makes a distinct upward and
inward angulation near its upper end. The angled part is the
femoral neck.

The greater trochanter forms the outside end of the femoral gre acetabulum
neck. The ball-shaped head of the femur forms the inside “socket”
end of the neck. The ball fits into a “socket” on the pelvis,
the acetabulum, to make the actual hip joint.

greater
trochanter

femoral
neck

We cannot easily feel the hip joint. To find its location, feel
the “crease” between your torso and thigh, and find the
midpoint of the crease. The hip joint is located directly
behind this point, about half way back through the body.

The “Crease”

Drawings of the femur and pelvis used by permission. The Body Moveable, Volume 3: The Lower Limb, p. 13 and p. 16, by David
Gorman. Published by LearningMethods Publications, Toronto, Canada www.bodymoveable.com

14
 In contrast, the greater trochanter is closer to the body surface and fairly
easy to feel. Since the top of the greater trochanter is about level with
the center of the hip joint, movement of the greater trochanter parallels
the movement of the hip joint. This gives us a way to indirectly feel
how the hip joint is moving.

The greater trochanter is enlarged because many muscles attach to it.

The pull of those muscles causes the bone to “hypertrophy” (get larger)
adding strength. To move the hip, muscles pull on the greater
trochanter and femur. This movement is transmitted by the femoral
neck to the hip joint’s ball and socket.

The hip joint is the joint closest to the body’s center of gravity. David Gorman, in his excellent book
The Body Moveable, says:
This proximity to the centre of gravity favours the ability of the legs to move and to
move the body with a minimum of inertial resistance and a maximum of balance,
particularly in rotational movements.1

The Bottom Line: Hip joint motion, being close to the body’s center of gravity, is efficient,
requiring less effort to move the body. We can sense and direct that motion through the greater
trochanter. Touching the greater trochanter and knowing how it moves in the CMI Pathways better
informs our understanding of movement.

gregggrer

1
Gorman, op.cit. p. 16.
15
How the Greater Trochanter Moves – Part I

These movement lessons will teach you about the greater trochanter – how to locate it and how it
moves as your thigh moves forward and backward. Think of the greater trochanter’s rotational
movement as a wheel that rolls forward and backward on the side of your thigh. These three
movement lessons each demonstrate the same greater trochanter movements but you may find the
movements clearer in one position.

Hand Position
• Place thumbs crease between torso
and leg.
• Slide thumbs out to side.
• Wrap palms around sides of thighs.
• Feel bony “lump” of greater
trochanters. Side Lying
• Keep hands light.
• Contact thighs with entire palm and
fingers.
• Use this hand position in each
movement'lesson.

Standing Lying on Back with Knees Bent

Feeling the Greater Trochanter in Standing

!
• Bend knees to squat.! • Greater trochanter • Straighten knees. • Greater trochanter
rolls backward.' rolls forward.
•

16
• Lift knee toward • Greater trochanter • Place straight leg in • Greater trochanter
chest. rolls backward. back of you. rolls forward.

Feeling the Greater Trochanter in Side Lying

• Bend knee toward chest. • Greater trochanter rolls backward.

• Straighten leg down and back. • Greater trochanter rolls forward.

17
Feeling the Greater Trochanter With Foot Free Lying on Back

• Lift R foot off surface. • Greater trochanter rolls backward.

• Bring R knee toward chest to bend R hip.

• Straighten R knee towards floor to • Greater trochanter rolls forward.

straighten R hip.

Sensing Connected Movement

This movement lesson helps you feel the connection between movement in one body part to
movement in other parts of your body. Your senses of touch, vision and proprioception as well as
visualization and cognition all play important roles in developing this kinesthetic sense.

Lie on back with legs straight.

• Perform a body scan, paying particular
attention to legs and pelvis.
• Take several relaxing breaths.

18
 • Bend both knees.
• Place R hand on R greater trochanter.
• Press R foot on floor until you feel your
greater trochanter move in response.
• How little pressure you can use and still
feel your trochanter move?
• How much pressure do you need to just
begin to lift your buttock?

• Press R foot on floor.

• Move R knee toward R foot.
• Feel R greater trochanter roll forward.
• Experiment with large knee movements
and smaller ones. How small can you
make the knee movement and still feel
the trochanter roll forward?
• Can you move the trochanter to make
the knee move?

Place L hand on L front pelvis bone.

• Press R foot on floor.
• Move R knee toward R foot.
• R greater trochanter rolls forward.
• R buttock lifts slightly.
• Feel L pelvis move back (toward floor).
• Clarify in your mind and body how the
movement of your L pelvis connects to
your R foot, knee and trochanter.

Connections can be continued up the body to any boney landmark: the spine, ribs, shoulder, neck
and head, etc.

You can use this movement lesson to feel and understand how CMI uses bone movement to create
levers that move other body parts. In this example the downward movement of the R knee moves the
trochanter which transmits the movement through the hip joint to the pelvis to lift the R buttock. In
this movement lesson we can understand the movement as a series of levers, each of which moves the
next segment up the body.

19
Applying Greater Trochanteric Movement to the Pathways

The next four movement lessons show how to initiate and power Paths 1– 4 by pressing on the
ground and moving the greater trochanter and leg. This way of initiating movement is fundamental
to achieving uplift (see page 3).

Feeling Greater Trochanter Roll Forward with Weight on One Foot (Path 4)
Lie on back with knees bent, feet flat on
surface.
• Gently press R foot on floor.
• Move R knee down toward R foot.
• R greater trochanter rolls forward.
• R buttock lifts slightly off surface.
• Trunk rotates L.
This movement is used to initiate Path 4,
Turning Away from Weighted Leg.

Feeling Greater Trochanter Roll Backward with Weight'on'One Foot (Path 3)

N.B. These are very small movements.
Lie on back with knees bent, feet flat on
surface.
• Gently press R foot on floor.
• Move R knee up away from R foot.
• R greater trochanter rolls backward.
• R buttock presses into surface slightly. '
• Trunk rotates R.
This movement is used to initiate Path 3,
Turning Toward Weighted Leg

20
Feeling Greater Trochanters Roll Backward with Weight'on'Both Feet (Path 2)
Lie on back with knees bent, feet flat on '
surface. '
• Gently press both feet on floor.
• Roll both greater trochanters
backward.
• Low back flattens onto surface as
back lengthens.
• Both buttocks remain in contact with
surface.
This movement is used to initiate Path 2,
Back Lengthening Path.

Feeling Greater Trochanters Roll Forward with Weight'on'Both Feet (Path 1)

Lie on back with knees bent, feet flat on
surface.
• Gently press both feet on floor
• Roll both greater trochanters forward.
• Both buttocks unweight, lifting off surface
slightly.''
• Low back gently arches as front lengthens. '
This movement is used to initiate Path 1,
Front Lengthening Path.

21
Supine Front and Back Lengthening Paths (Paths 1 & 2)

The Front Lengthening and Back Lengthening Paths (Paths 1 & 2) make a complementary pair of
movements that mobilize and lengthen the spine with backward and forward bending.

Back Lengthening Path (Path 2)

Lie on back with knees bent, feet flat
on surface.
• Gently press both feet on floor.
• Roll both greater trochanters back.
• Both knees move up toward head
slightly.
• Back of torso and spine lengthen.
• Allow abdominal muscles to soften
and sink back toward spine.
Repeat several times.

Front Lengthening Path (Path 1)

Lie on back with knees bent, feet
flat on surface.
• Press both feet on floor to
unweight buttocks.
• Roll greater trochanters forward.
• Both knees move down toward
feet.
• Buttocks and low back gently rise
off surface.
• Front of torso and spine lengthen.
Repeat several times.

22
In CMI variations are used to focus attention on a particular aspect of a Movement Pathway or to
investigate the effects of different movement combinations. Since the brain pays attention to change,
using variations can keep the mind engaged and teach you more.

Breathing Variation
• Notice your spontaneous breathing pattern when you use the Back Lengthening Path (Path 2). Do
you breathe in or breathe out as you lengthen your back (either way is fine)?
• Repeat the Back Lengthening Path (Path 2) using your spontaneous breathing pattern several
times. Vary your hand placement using the 3 positions of the breathing movement lesson (page
12): lower abdomen, lower ribs, upper ribs. Sense which parts of your body expand and contract
as you breathe.
• Continue using the Back Lengthening Path (Path 2) as you reverse the breathing pattern to the
opposite of your spontaneous pattern. Again use the three hand positions to sense which parts of
your body expand and contract with this new combination.

Head Variation
• As you lengthen your back in the Back Lengthening Path (Path 2) notice whether your chin moves
forward and up or whether it moves back and down (towards your Adam’s apple).
• Repeat your spontaneous pattern several times, then try the opposite combination.

Combining Paths 1 & 2 Variation

• If it is comfortable, move directly from Path 2 into Path 1 and alternate the two paths several
times.

23
Supine Turning Paths (Paths 3 & 4)

The Turning Paths (Paths 3 & 4) make a complementary pair of movements that mobilize and
lengthen the spine with rotation.

Supine Turning Away from the Weighted Leg Path (Path 4)

Lie on back with knees bent, feet flat on
surface. Place hands on greater
trochanters to sense their movement.
• To rotate L, gently press R foot on
surface.
• Move R knee down toward R foot.
• R greater trochanter rolls forward.
• R pelvis/buttock gently rise off surface.
• L greater trochanter rotates back as
pelvis turns L.

Follow movement up L side.

• Feel spine rotate L.
• L ribs move up and out to carry
L shoulder back and up.
• Note diagonal lengthening, R
foot to L shoulder.
Repeat several times.
Lie on back with legs straight.
Compare L and R sides.
Repeat on opposite side.

The Turning Paths (Paths 3 & 4) have many practical applications. These two Paths rotate one
hand forward and the other back aiding many daily tasks: reaching with one hand, scrubbing,
sweeping, and raking to name a few.
Paths 3 & 4 often work in sequence. Turn Toward the Weighted Leg (Path 3) to “wind up,”
gathering energy that is released as you Turn Away from the Weighted Leg (Path 4). This
combination is used in many sports such as tennis, swimming, throwing, walking and running.
24
Supine Turning Toward the Weighted Leg Path (Path 3)
Lie on back with knees bent, feet flat
on surface.
• To rotate R, gently press R foot on
surface.
• Move R knee up toward head.
• R greater trochanter rolls back.
• R pelvis rolls back pressing into
surface.
• R low back lengthens and spreads.

Follow movement up R side.

• Feel spine rotate R.
• R ribs move out and up to carry
R shoulder back and up.
• Note lengthening along R side.
Repeat several times.
Lie on back with legs straight.
Compare L and R sides.
Repeat on opposite side.

“Woe is Me” Variation for Turning Paths (Path 3 or Path 4)

• On side you are turning toward, place back of hand on forehead.
• As movement flows up spine and head turns, arm and hand ride forehead to turn out the side.

Alternating Turning Toward and Away from the Weighted Leg (Paths 3 & 4)
• Keep weight on one foot and alternate turning toward that side (Path 3) and away from that side
(Path 4).
• Notice that Turning Toward the Weighted Leg (Path 3) and Turning Away from the Weighted Leg
(Path 4) are mirror images of each other.

25
How the Greater Trochanter Moves – Part II

These movement lessons show you how the greater trochanter moves as your leg moves in and out.

Initial Position Hand Position

Lie on back with knees bent, feet flat on • Slide thumbs out to side.
surface. • Wrap palms around side of thighs.
• Place thumbs in the crease between • Feel bony “lump” of greater trochanter.
torso and leg. • Use this hand'position for all steps.'

Feeling Greater Trochanter Move Inward

• With hands in
place, move R leg
and foot out to
side.
• Feel R greater
trochanter slide in
toward midline of
body.

greater trochanter

Feeling Greater Trochanter Move Outward

• With hands in
place, move R
leg and foot in
toward
midline.
• Feel greater
trochanter slide
out away from
midline.

greater trochanter

Drawings used by permission. Gorman, op.cit. p. 21.

26
Supine Side Lengthening Paths (Paths 5 & 6)

Movement Lesson: Moving the Pelvis Side-to-Side

This movement lesson introduces side-to-side pelvic movement. Notice that as your buttocks move to
one side your lower spine begins to side bend to the opposite side.
If your buttocks muscles are weak, you may find this lesson challenging – rest frequently!

Moving Pelvis Pressing with Both Feet

Lie on back with knees bent, feet flat on surface.
• Press both feet on surface to unweight buttocks.
• Slide buttocks R. Keep pelvis level.
• Notice the lower spine begins to bend to the L
side.
• Return buttocks to starting position. Keep
pelvis level.
• When needed, rest buttocks on surface between
steps.
Repeat several times.
Slide buttocks L several times.

Moving Pelvis Pressing with One Foot

Lie on back with knees bent, feet flat on surface.
• Press R foot on surface to unweight buttocks.
• Slide buttocks R. Keep pelvis level.
• Notice the lower spine begins to bend to the L
side.
• Return buttocks to starting position. Keep
pelvis level.
• When needed, rest buttocks on surface between
steps.
Repeat several times.
Repeat lesson sliding buttocks L several times
(keep pressing with R foot).
Repeat lesson pressing on surface with L foot and
sliding buttocks L and R.

27
The Opposite Side Lengthening and Same Side Lengthening Paths (Paths 5 & 6) make a
complementary pair of movements that mobilize and lengthen the spine with bending to the side.

Supine Same Side Lengthening Path (Path 6)

Lie on back with knees bent, feet flat on
surface.
• Press R foot on surface.
• Slide buttocks R keeping pelvis level.
• Lengthen R side.
• L hand moves toward L foot
Repeat several times.
Repeat on opposite side.

Supine Opposite Side Lengthening Path (Path 5)

Lie on back with knees bent, feet flat
on surface.
• Press R foot on surface.
• Slide buttocks L keeping pelvis
level.
• Lengthen L side.
• R hand moves toward R foot.
Repeat several times.
Repeat on opposite side.

Head Variation
• Lace fingers and place hands behind head.
• With side bending feel additional lengthening in upper ribs.

Forearm Variation
• Lengthen side with opposite side palm facing forward.
• Then lengthen side with opposite side palm facing back.
28
The Scoop-Up

This movement lesson helps to activate the deep abdominal and pelvic floor muscles. These muscles
play an important role in improving posture by supporting the lower torso and controlling the low
back position. The scoop-up can be used in any Pathway in standing, sitting or lying on your back.

• Interlace fingers of both hands to make a scoop.

• Place little finger side of scoop on lower abdomen.
• As you perform the Pathway gently press hands back toward spine and up towards head.'

Hand Position Supine Front Lengthening Path (Path 1)

Hand Position Sitting Back Lengthening Path (Path 2)

Hand Position Standing Back Lengthening Path (Path 2)

29
Lying on Your Side

Side lying allows the spine more freedom of movement than back lying. In side lying you may be
able to increase feedback by touching some back structures.
In side lying the top leg is “active.” It initiates the movement and plays the same role as the
weighted leg in standing, supine and sitting movement lessons.
Turning Toward the Active Leg (Path 3) rotates the body backward; Turning Away from the Active
Leg (Path 4) rotates the body forward.

Side Lying Turning Toward the Active (Weighted) Leg Path (Path 3)

Lie on L side with knees bent.

• Use pillow to keep neck straight.
• Position feet, R greater trochanter, R
shoulder and R ear in a straight line.

• Gently roll backward by rolling R

greater trochanter back.
• R knee moves back and up.
• Spine rotates R.
• R ribs move out away from center
of body, slightly back and up.
• R shoulder moves back and up.
Repeat several times.
Lie on back. Compare how both sides
feel.
Repeat lying on L side.

Once you know these movements, notice how the side contacting the surface moves.
You may use the first three variations on page 31 when practicing the Turning Paths (Paths 3 & 4)
in standing, sitting and supine.

30
Side Lying Turning Away from the Active (Weighted) Leg Path (Path 4)

Lie on L side with knees bent.

• Use pillow to keep neck straight.
• Position feet, R greater trochanter, R
shoulder and R ear in a straight line.

• Roll R greater trochanter forward to

roll body forward.
• R knee moves forward and down.
• Spine rotates L.
• R ribs move in toward center of body,
forward and down.
• R shoulder moves forward and down.
Repeat several times.
Lie on back. Compare how both sides
feel.
Repeat lying on L side.

Variations for Turning Paths (Paths 3 & 4)

3-4 “Wind-Up” and “Release” Variation
• Combine rolling backward (Turning Toward the Active Leg - Path 3) and rolling forward
(Turning Away from the Active Leg - Path 4) into one smooth movement.
• This combination creates the “wind-up” and “release” pattern (see page 24).
“Woe is me” Variation
• Place hand on forehead, either palm up or palm down, as you roll backward (Turning Toward the
Active Leg - Path 3).
Shoulder Slide Variation
• Place lower arm out straight at shoulder level, resting on the surface.
• Place upper hand on top of lower arm and allow hand to slide forward and back along lower arm
as you roll forward and back.
Leg Variation
• As you roll forward straighten upper leg and move it back in line with torso (Turning Away From
Active Leg - Path 4).
• As you roll back (Turning Toward the Active Leg - Path 3), bend and lift upper knee toward chest.

31
Side Lying Side Lengthening Paths (Paths 5 & 6)

Lie on L side with knees bent.

• Use pillow to keep neck straight.
• Position feet, R greater trochanter, R
shoulder and R ear in a straight line.

Same Side Lengthening Path (Path 6)

• Straighten R leg in line with torso, foot
resting on surface.
• Lift R arm above head in line with torso.
• Gently reach R hand and foot apart.
• R ribs open. R side and spine lengthen.
• Feel L hip and ribs (underside) come
together to side bend L.'
Repeat several times.
Repeat lying on R side.

Opposite Side Lengthening Path (Path 5)

Return to starting position.
• Gently reach R hand toward R foot.
• For comfort support head with L hand.
• Feel R hip and ribs gently come together
to side bend R.
• Feel L side (underside) lengthening.
Repeat several times.
Repeat lying on R side.

Combining Paths 5 & 6 Variation

• Alternate Paths 5 & 6 on the same side several times.
• Lie on back to compare L & R sides.
Repeat on opposite side.

32
Sitting

To position knees lower than hips, you may need to sit on a wedge cushion or pillow.

Front Lengthening Path (Path 1)

Sit with knees lower than hips, feet flat
on floor. Place hands on greater
trochanters.
• Gently press feet on floor.
• Gently roll greater trochanters
forward.
• Front lengthens for Path 1.
Repeat several times.

Back Lengthening Path (Path 2)

Sit with knees lower than hips, feet flat
on floor. Place hands on greater
trochanters.
• Gently press feet on floor.
• Gently roll greater trochanters
backward.
• Back lengthens for Path 2.
Repeat several times.

Torso Lengthening Variation

• Place one hand on lower abdomen, the other hand on breastbone.
• Alternate between Front and Back Lengthening Paths (Paths 1 & 2).
• Feel hands separate (Front Lengthening Path) and come together (Back Lengthening Path).

Feeling Low Back Variation

• Place one hand on lower abdomen and one on low back.
• Alternate between Front and Back Lengthening Paths (Paths 1 & 2).
• Feel low back move up and lower abdomen move down for Front Lengthening Path (Path 1).
• Feel low back move down and lower abdomen move up for Back Lengthening Path (Path 2).
• Try oscillating between these two positions in a very small range of motion. Notice how this
oscillation, or resonant motion, helps maintain an upright sitting position.

33
Sitting Turning Toward the Weighted Leg Path (Path 3)
Sit with knees lower than hips, feet flat on floor.
• Press R foot on floor.
• Roll R greater trochanter wheel back.
• R knee moves back.
• Pelvis and torso turn right.
• R low back lengthens and spreads.
• Feel R side lengthen.
Repeat several times.
Repeat on opposite side.

Sitting Turning Away from the Weighted Leg Path (Path 4)

Sit with knees lower than hips, feet flat on floor.
• Press R foot on floor.
• Roll R greater trochanter wheel forward.
• R knee moves forward.
• Pelvis and torso turn L.
• L low back lengthens and spreads.
• Feel diagonal lengthening from R knee to L
shoulder.
Repeat several times.
Repeat on opposite side.

34
Variations for Turning Paths in Sitting (Paths 3 & 4)

In Turning Toward the Weighted Leg (Path 3) and Turning Away from the Weighted Leg (Path 4)
the right and left sides of the body are “differentiated” – that is the two sides are moving in different
directions. This series of variations “Exploring the Left and Right Sides” is designed to increase
your awareness of these differences. Try one or several of these hand positions on both sides.

Exploring the Left and Right Sides

• Perform Turning Toward the Weighted Leg (Path 3) or Turning Away from the Weighted Leg
(Path 4) with any of the following hand positions.
- One'hand'on'pressing'thigh,'the'other'on'opposite'greater'trochanter.'
- One'hand'on'pressing'thigh,'the'other'on'opposite'front'pelvic'bone.'
- One'hand'on'pressing'thigh,'the'other'on'opposite'lower'ribs.'
- One'hand'on'pressing'thigh,'the'other'on'opposite'upper'ribs.'
- Hands'on'both'greater'trochanters'–'are'both'sides'doing'the'same'thing?'
- Hands'on'both'front'pelvic'bones'–'are'both'sides'doing'the'same'thing?'
- Both'hands'on'lower'ribs.'
- Both'hands'on'upper'ribs.'

Walking in Sitting Variation

• Perform Turning Away from the Weighted Leg (Path 4) alternating pressing with R and L foot.
• Notice that the leg that is not pressing becomes “weightless”.
• Allow non-pressing foot to gently float up off the surface.
Repeat several times.

This variation is an excellent example of initiating movements and resulting movements (see page 9),
and of using skeletal levers. Both of these strategies reduce effort and lead to easy, flowing
movement.

35
Sitting Opposite Side Lengthening Path (Path 5)
Sit with knees lower than hips, feet flat on
floor.
• Shift weight to R sit bone.
• Gently press R foot on floor.
• Lengthen L side.
• R hand to moves toward floor.
• Spine side bends R.
• Feel L ribs and spine opening.
Repeat several times.
Repeat on opposite side.

Sitting Same Side Lengthening Path (Path 6)

Sit with knees lower than hips, feet flat on
floor.
• Shift weight to R sit bone.
• Gently press R foot on floor.
• Lengthen R side.
• L hand moves toward floor.
• Spine side bends L.
• Feel R ribs and spine opening
Repeat several times.
Repeat on opposite side.

Head Position Variation

• Keep head and neck vertical and centered while torso gently side bends using either Opposite Side
Lengthening (Path 5) or Same Side Lengthening (Path 6).

Neck Lengthening Variation

• Place lengthening side hand on back of head.
• Lightly clasp neck between thumb and fingers to feel neck lengthen.
• Gently lift head.

Left - Right Alternation Variation

• While bending toward the same side alternate pressing with R and L legs.

36
Active Sitting
By Josef DellaGrotte and Kimi Hasegawa

Sitting is the primary activity of our 21st Century Information Age. We sit for communication (e-
mail, surfing the web), for recreation (television, movies, video games, plays, concerts), for shopping
(via the web), for transportation (cars, planes, trains, buses), for spiritual needs (meditation,
attending religious services) and to fulfill our basic needs (eating, toileting). Many of us also sit for
work (writing, computer work, desk work, driving). Global studies estimate that on average we sit
between 7.7 and 15 hours per day.2

Do we pay attention to how we are sitting? Usually we notice how we sit only when it is
uncomfortable or hurts. Resting on our tailbone we slouch the spine into a complete “C” curve. Or
when we attempt to “sit up straight” we clench our back muscles to hold us upright. Before long
fatigue sets in and we return to the slouch. Or we resort to using pillows and props to maintain the
natural “S” curves of the spine. We almost always rest our backs against a surface. These sitting
habits ignore or misuse the trunk muscles that maintain our upright status. This contributes to
weakness of our core muscles as well as difficulty activating them.

In contrast, “active sitting” engages our body’s structures and forces as well as our mind’s
awareness. This allows both upright posture with minimal effort and easy movement of the torso,
upper limbs and head. The elements of active sitting are
• sensing connected structural support and body alignment
• balancing around the center of gravity using deep abdominal and pelvic floor muscles
• using CMI Pathways to generate continuous small background movement
• using CMI Pathways to accomplish tasks (reaching, turning, etc.)
• connecting with the ground to generate an upward ground reaction force
• moving and breathing with ease
• allowing resonant lengthening and relaxation

Active sitting can be contained and quiet, or expansive and dynamic. By emphasizing different
elements, active sitting can be adapted to any activity.

2
http://www.juststand.org/tabid/816/default.aspx. Retrieved September 12, 2014.
37
Using Exercise Bands

Using exercise bands can enhance Core Movement Integration movement lessons in several ways:
1) to clarify the movement of specific landmarks while performing a movement lesson.
2) to identify the path of lengthening of a Pathway.
3) to strengthen Pathway muscles (those used to perform a Pathway) and specific muscles (those
used in a motion added to a Pathway).
There are many ways to use bands with the Pathways. Some suggestions follow, but use your
imagination and experiment with other possibilities.

Standing Front Lengthening Path (Path 1) and

Back Lengthening Path (Path 2) with Exercise Band

1) To clarify the movement of specific landmarks

• Place a light resistance band under forward

foot. With light tension hold one end of
band on lower abdomen and other end on
low back.
• As you perform Front Lengthening Path
(Path 1), feel front band slacken as lower
abdomen moves down, and back band
tighten as low back moves up.
• As you perform Back Lengthening Path
(Path 2), the opposite happens.

Band Position Front View Band Position Back View

• Place band across shoulder blades

and under arms.
• Hold each end at about nipple
level with elbows slightly bent.
• Alternate between Front and Back
Lengthening Paths (Paths 1 & 2).
• The band enhances sensation of
shoulder blades moving together
and down for Front Lengthening
Path (Path 1) and apart for Back
Lengthening Path (Path 2).

Band Position Back View Band Position Front View

38
2) To identify the path of lengthening
• With light tension hold band with one hand at pubic
bone and other hand at top of breastbone.
• As you perform Front Lengthening Path (Path 1),
feel hands separate increasing band tension.

Starting Band Position

• With light tension hold band with one hand at

tailbone and other hand at base of neck.
• As you perform Back Lengthening Path (Path
2), feel hands separate increasing band
tension.

Starting Band Position

3) To strengthen Pathway and specific muscles

• Place band under front foot.
• Hold ends of band with hands at sides.
• Perform Front Lengthening Path (Path 1) as
you bend elbows and move them back.

This movement specifically strengthens the

biceps and rhomboid muscles as well as Pathway
muscles including the back extensors.

Starting Position Strengthening Position

39
Standing Turning Away from the Weighted Leg Path (Path 4) with Exercise Band

1) To clarify the movement of specific

landmarks
• Place band under weighted foot and hold
ends on R and L front pelvic bones.
• Turn to opposite side.
• Feel front pelvic bone on weighted side
move forward and down while opposite
front pelvic bone moves back and up.

2) To identify the diagonal path of

lengthening
• With band in same position, turn to
opposite side. Starting Band Position
• Feel band on weighted side slacken while
opposite band tightens.

3) To strengthen Pathway and specific

muscles
• Hold band in same position.
• On side opposite weighted leg pull
band out to the side.
• Keep elbow bent and held close to
side of body.
• Move hand out and back.

This movement specifically strengthens

the rotator cuff muscles as well as Strengthening Position
Starting Position
Pathways muscles including the back
rotators and hip rotators.

To maximize strengthening tighten band with enough resistance that your muscles begin to fatigue
after 7 to 8 repetitions but you can still complete a set of 10 repetitions. To increase muscle
endurance as well as strength, perform multiple sets of 10 repetitions with a lighter band.

40
Additional Resources
Classes and Seminars
There is no substitute for the personal guidance available in a seminar, class or individual session.

Josef DellaGrotte, PhD, LMT, CFP-Physio: weekly classes and individual sessions in Newton and
Barre, MA, and advanced practitioner training seminars in the Boston area and in Italy.
PO Box 95, Barre, MA 01005
(978) 461-0221 or (800) 873-2398
http://www.dellagrotte-somatic.com
Core Movement Integration USA, the association of CMI practitioners: classes and seminars for
clients and practitioners.
http://www.dellagrotte-somatic.com/classes-2/
Kimi Hasegawa, MS, LPT: classes and individual sessions for clients in Brattleboro, VT.
Core Integration Vermont PLLC
PO Box 325, Marlboro, VT 05344
(802) 246-1092
http://coreintegrationvt.com
Deborah Hledik, LMT: classes and individual sessions for clients in Maynard, MA.
Explore Pathways to Wellness
13 Nason Street, Maynard, MA 01754
(978) 897-6066
http://explorepathwaystowellness.com
Arthur Madore, LMT: individual sessions for clients in Boston, MA.
Osher Center for Integrative Medicine
Brigham and Women’s Ambulatory Care Center, Chestnut Hill, MA
(617) 732-9700
Muscular Therapy of Boston, Carney Hospital, Dorchester, MA 02124
(617) 296-7771
View a complete list of CMI practitioners at http://www.dellagrotte-somatic.com/practitioners-2/

Books
DellaGrotte, Joseph. Instructions from Within: Core Integration – Six Pathways to Lifelong Fitness
and Wellness. Published by Core Integration Training Institute, Inc., 2007.
Feldenkrais, Moshe. Awareness through Movement. HarperSanFrancisco, 1977.

DVDs
DVDs are available from the Core Integration Training Institute, Inc.

41
 Kimi Hasegawa earned an entry level MS in Physical Therapy at Duke University in
Durham, NC in 1993. She returned to Vermont to practice at Brattleboro Memorial
Hospital (BMH) for 19 years where she worked as a staff physical therapist and as the
physical therapist for its pulmonary rehabilitation program. Her research study
comparing the effects of different lengths of pulmonary rehab programs was
published in the Cardiopulmonary Physical Therapy Journal in 2005.

Kimi began studying Core Movement Integration (CMI) with Dr. Josef DellaGrotte in
2001 and received her practitioner certification in 2004. She began teaching CMI
classes and wrote and published the Core Integration Primer, an instruction booklet
for beginning CMI students. An active member of the CMI practitioners group, Kimi
is certified by the National Certification Board of Therapeutic Massage and
Bodywork to teach CMI classes.

In January 2013, Kimi opened her independent practice, Core Integration Vermont PLLC, in Brattleboro
where she offers Core Movement Integration classes, individual lessons and CMI-based physical therapy.

Before becoming a physical therapist, Kimi was a flute teacher and freelance flutist. She was a founding
faculty member of the Brattleboro Music Center’s Music School. A serious amateur classical flutist Kimi
plays with the Windham Orchestra in Brattleboro and the Variable Winds woodwind quintet. She is also a
volunteer manager of the Windham Orchestra.

42